Surprised! It’s not a fantasy but the truth. There are good fats too present in your diet. CLA (Conjugated Linoleic Acid) has acquired a lot of significance because of its wonderful weightloss and medical properties.
Not all fat you eat is bad. Often people who are on weight-loss diets, completely restrict oil and fat from their diet and decide to be on boiled foods for months or years. Some of them don’t even take milk and milk products thinking that it will add to their fat intake. But, here people need to understand that anything that forms an essential part of a diet since decades should not be omitted from the diet completely just because you think it’s fattening. Moreover, when you restrict milk and fats in your diet, you also restrict upon other macro and micronutrients intake, like fat-soluble vitamins, etc.
Polyunsaturated fatty acids (more commonly known as PUFA; essential fatty acids required by the body as they cannot be synthesized by it) comprises of Linoleic acid i.e. Omega 6 and Alpha-linolenic acid i.e. Omega 3.
CLA (Conjugated Linoleic Acid) is a kind of linoleic acid that helps in the fat-burning process. It is recommended that the intake of PUFA should be <10% of total energy. Various researches show that CLA has been found to reduce the stored fat in the most obstinate areas of the body. It has been found associated with many other health benefits as well.
Some Prominent Health Benefits of CLA:
- Reduction of Abdominal Fat: Researches show that CLA can reduce abdominal fat in obese people when incorporated for 4 or more weeks. Pariza et al., 2003 reported that CLA reduces the uptake of lipids by adipocytes, which leads to the reduction in body fat.
- Antioxidant Rich: CLA is substantially rich in antioxidants, it has been reported to prevent cancer in various animals and supposedly in humans as well. However, various other researches are still under process regarding its anticarcinogenic and antiatherogenic effects.
- Increases lean Muscles: CLA helps in gaining lean muscle mass and prevent tissues from collateral damage.
- Improves Metabolic Rate & Glucose utilization: Tatiana Ederich Lehnen et al., September 2015 reported that CLA improves the cardio-metabolic risk factors as well as the glycemic profile. Studies suggest that CLA has shown equal effects as thiazolidinediones, an insulin-sensitizing agent that improve glucose utilization without activating insulin release.
- Boosts Immunity: Sugano et al.,1999 suggested that CLA modifies eicosanoid and immunoglobulin production, which in turn enhances the immunity.
Sources of CLA To Include In Your Diet:
Adding CLA to your daily should not be very challenging as many of the dairy and poultry products come packed with the goodness of CLA. Some of the prominent ones include the following:
- Egg Yolk
- Cow’s Milk
- Processed Cheese
- Plain Yoghurt
- Cheddar Cheese
- Safflower Oil
- Sunflower Oil
You can also add CLA supplements under the supervision or guidance of your Physician or Nutritionist in order to lose belly fat or for its various other heath benefits. These are suitable for people with a high Body Mass Index so that they can lose fat in a healthy way. There is a very common notion, “avoid eating to remain slim”. Whereas the truth is if you don’t eat you’ll fall ill and nutrient deficient one day, which will do more harm than good to your body”.